8 Health Halo Foods That Are Far From Angelic

Don't be duped by tricky food labels

Food labels should be like the table of contents of a book — they should describe what’s really inside. Labels represent the link between supermarkets, manufacturers, and consumers, helping supermarkets showcase their goods, enabling manufacturers to inform shoppers about what’s contained within their products, and educating consumers about how to make sensible food choices. Unfortunately, these parties don’t always work in harmony.

Some food companies take advantage of misconstrued media messages and popular buzz words to make their products look more attractive — even though you may not look more attractive once you’ve swallowed them! Foods are often given descriptive halos, which consumers translate into meaning that they are healthy. Don’t be fooled by a package that contains a picture someone’s grandmother or terms like ‘homemade’ or ‘fresh’. Read on to uncover the true meaning of the words on your food package and which products tend to fool us the most:

“Organic” candy is still candy. Just because a food is labeled “organic” does not mean it gets to wear an automatic neon sign glowing with the words “healthiest option.” While organic foods can be healthful, and contain less pesticides, organic versions of junk food are still filled with sugar, sodium, and fat. Don’t cast aside all other principles of healthy eating when buying organic.

Agave syrup has become a wildly popular sugar alternative, touted as a “healthy sweetener.” While it has a lower glycemic index than sugar (meaning it doesn’t cause as great a surge in blood sugar levels), it is slightly higher in calories and shouldn’t be used in unlimited quantities. Derived from the sap of a plant traditionally used in Mexico, agave syrup is usually imported, so look for the USDA-certified organic seal or QAI certified-organic stamp to ensure you’re using the best versions.

Granola gained popularity as an easy snack hikers could take on long treks, similar to trail mix. This association targeted granola as marketable to nature lovers and health enthusiasts alike. But unless you’re going on a hike where you’ll need lots of calories, don’t be fooled by health claims on granola packages! While it can be a great source of whole grains, it can also contain more fat and sugar than you bargained for. Instead, opt for cereal with whole grains listed as the first ingredient on the shortest list you can find, and use 5g as your marker: you want less than 5g sugar, but at least 5g of fiber, and no more than 5 grams of fat (hopefully derived from nuts.)

Baked chips contain a health halo similar to organic candy. Chips are not the most nutritious option for snack time, but baked versions usually contain less fat than traditional varieties. However, this drop in fat can be offset with increased sodium and sugar. Instead, bake your own veggie chips at home (thinly slice whatever vegetables you’d like, lightly coat in olive oil, salt, and pepper, and bake at 450 degrees, flipping halfway through for about 10-20 minutes, depending on thickness.)

“Natural” is the hottest item on food labels adorning at least 23% of new products, but this term is not yet regulated or clearly defined by the Food and Drug Administration (FDA). This seemingly wholesome label has no true meaning, so don’t be fooled by earth-toned colors or a picture of a farm in the background of these ‘natural’ packages!

Yogurt is made by adding bacteria to milk. These “active live cultures” can settle your stomach, relieve constipation, and soothe several other gastrointestinal ailments, but the yogurt aisle in the supermarket seems to be growing faster than the cultures within the products. Highly sweetened yogurts are like candy in a container instead of a valuable dose of dairy. Opt for Greek yogurt, which is thicker in texture, and also contains double the amount of protein and less sugar than most other yogurts.

100%wheat bread or bread brown in color are not the same thing as buying a product containing 100% whole grains. All three components (endosperm, germ, and bran) of a whole grain must be present for a whole grain to be classified as such. The term “100% wheat” is often confused with “whole grain” yet wheat can be white and stripped of nutrients. Whole grains are a great source of fiber, can boost our energy and moods. Remember that just because a product contains whole grains, its healthy value can be offset by high levels of sugar, fat, and sodium.

100 calorie packs are a great example of convenience food. While the concept is wonderful for snack time, these pre-portioned packages usually contain little to no nutritional value, and who can really eat one pack? Instead, prepare your own 150 calorie snack by combine almonds and your favorite dried fruit- a winning combination of healthy fats, protein, and carbs!

To find out more about health halos and how to face the supermarket knowing all their tricks, pick up a copy of my book, Read It Before You Eat Itand remember…you’re not eating the box…it’s what’s inside that counts!

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ABOUT THE AUTHOR

Bonnie Taub-Dix, RDN

Bonnie is Director and Owner of BTD Nutrition Consultants, LLC, with offices on Long Island and in New York City where she has been counseling individuals, including many celebrities and dignitaries, as well as...read more

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